If you want to lose weight, one tactic is to eat more protein. Protein is a well-known macronutrient and its role in health is understood, generally, as an important one. But one benefit it confers that isn’t that well known is that it can help you shed fat. Protein-rich foods are higher in “satiety” value, meaning they keep you feeling full for longer. This reduces food cravings, leading (if you do it right) to a lower net calorie intake for the day.
Try focusing on eating these protein-rich foods, and you may start seeing benefits. And if you’re working out, increasing your protein intake will increase your muscle gains. Eating more protein is easier than you think. Especially since the food industry has tried to keep pace with the boom in protein supplement products that are popular with bodybuilders and bodybuilding aspirants. But, as always, it’s a healthier idea to just stick with whole foods and avoid processed ones when possible.
Poultry and Fish
Most people eat too much red meat. There’s been some alarming research published recently that suggests red meat may not only promote weight gain, but may also put people at higher risk for cancer. We all eat chicken. That one’s easy. But fish can be trickier for some people.
Before you dive into fish, be sure to check up on what fish are healthy to eat and which aren’t. As a rule of thumb, the higher up you go on the food chain, the higher density of heavy metals will be saturated in the fish’s meat. Tuna, swordfish and sharks are all notoriously high in mercury and other toxic metals. A good place to start is sardines. They’re dirt cheap, relatively easy to prepare and are actually overabundant in the ocean.
Spinach is surprisingly high in protein. Not many other vegetables can make the same claim. And spinach, unlike other dark, leafy greens, has a very neutral taste. This makes it easy to add to a lot of dishes without giving them an overly gross, planty taste. Add it to sandwiches instead of lettuce, or add it to a fruit smoothie. You won’t even be able to tell the difference. Much.
Eggs’ reputation has been a bit of a roller coaster over the years. In the 90s, they were vilified for being too high in cholesterol. But now, many people consider eggs one of the most nutritious foods you can eat. They are, obviously, high in protein. And they are extraordinarily inexpensive for the amount of nutrition you get out of them.
Just by adding this handful of foods to your diet, you may find that you are less hungry in general, and thinner. Obviously, these suggestions don’t constitute an entirely new diet plan. But it’s a good place to start.